My Favorite TRX Exercises

Since I wrote a 1200 word commercial for the TRX last time I figured I should go over some of the exercises that I actually use it for.

*If you look around the interwebzzzzz (Youtube, TRXtraining.com) you’ll find about a million other exercises and some of those are awesome, but too hard for most of my clients, or they just plain suck, serve no real purpose and should be sent to the land of misfit exercises.

He’s Dear Leader of the Island..

So here goes.

TRX Stuff That Don’t Suck:

TRX Biceps Curls:

Obviously, I do tons of curls. You could probably tell by my 15 inch pythons.

But, If I’m at home or on the road or just killing time between something a little more taxing, these are a really cool biceps exercise.

Keep the elbows in line, or just below, the shoulders and these seem to get more of the “lower” biceps near just above the elbow more than a traditional curl.

Key Points:

• Stay Tall and Tight.
• Do a curl, I mean, c’mon man, it’s a freaking curl. Sh@t should be foolproof.

TRX Pull-Aparts, or T’s

These are one of those things that look waaaay easier than they are.

If you’re doing them right, they’re a real b@tch.

They put a ton of stress on the upper back and abs.

Key Points:

• Stay Tall and Tight.
• Don’t lean back, drive the hips forward or “pop” the ribs up.
• Keep the shoulders down.
• Initiate the movement by pulling the shoulder blades together.
• CRUSH the handles.
• Try to unlock the elbows, but keep the angle, don’t extend the arms.
• SOFT and controlled to the bottom.

TRX Fallouts:

These are a real b@tch too.

If you can’t control your lower back, ie maintain lumbar stiffness, you SHOULD NOT do these.

Key Points:

• Stiffen the core, squeeze the glutes..THE WHOLE TIME.
• Let the hips “fall”<—-See that’s why it’s a“Fallout”. As you reach out.
• Think about reaching overhead not “out”.
• If you’re a beginner or have trouble keeping the shoulders packed crush the handles.

TRX Cable Pull Aparts:

It’s really not a “TRX” exercise…but you use the handle as the attachment.

Just hook the TRX handles to the cable machine and have at it.

This is a really awesome upper back developer (which everyone can use more of) and I’ve found it to be a Holy Grail for people who have Scapular retraction issues (which is like 80% of my clients).

Key Points:

• Offset (one foot in front of the other) stance usually works best. 
• Focus on creating movement through the scapula, by pinching them.
• Crush the handles.
• Try to stay tall, don’t lean back or let the ribs pop up.
• Try to keep the head “back” and in line with the spine. Double chin it and you’ll be gravy.

TRX Pushups:

The TRX people say do the pushups like this:

The angle of the hands/ elbows relative to the shoulder…that’s what you’re looking at….

That way the straps don’t rub you. Thing is…..

I disagree.

I don’t like that angle at the shoulder.  Abduction and external rotation.

I spend too much time getting the elbows pulled back and “tucked” to pull one of these:

“Ohh, but the TRX people say”

Here’s the thing: 

Good Movement Is Good Movement. 

Just cause you “made” something (gymnastics rings have been around for literally thousands of years) and have sold a lot of it doesn’t let you change good biomechanics, no matter how nifty it is.

Sorry about that.

Two ways round the rubbing:

1. Press in a slight “out” pattern away from the body as I do in the video. My hands start farther from the body, than the midpoint, at the ribs.  
2. Use Tampons around the straps.  <—-Best Option.  Just make sure the straps are fully “deployed”. If not the Tampons will press against the straps and they’ll suddenly release when you’re pressing.

Bar Pad= Gym Tampon

Key Points:

• Glutes/ Abs tight (that seems to be a theme here..right?)
• Crush the handles.
• “Hands to ribs”.
• Smooth to the bottom.
• Aggressive to the top.

TRX Rows:

Stay in line, “ears through ankles”.

Sometimes balancing on your heels isn’t going to work because of your shoes or the floor.  The way around this is to use something to brace your feet.

At home, the door, if you’re using the door anchor attachment, works well. Heels on the floor, toes on the door.

At the gym try using a dumbbell if they have Hex dumbbells or take a round one and wedge some 10lbs plates under the heads.

This will help you keep a much better line than any other method.

Key Points:

• Stay Tall and Tight…again.
• Hips under shoulders the whole time.
• Chest out, shoulders packed, grips crushed.
• Pull through the ribs.
• Wrists straight.
• Keep the head in line, if you let it drop you’ll “round” over.

The BEST TRX Exercise EVER!

TRX BSS (Bulgarian Split Squat):

This can put a serious hurting on you.

When it’s done correctly, there is a huge rang of motion at the hip which can mean some serious glute and quad soreness the next day.

Thing is: You MUST be strong to do this.

If you’re not you’ll do some half-assed, half range, wanna be version and it’ll look like junk, still be hard as hell and you’ll get nothing out of it but tired.

And that’s a waste.

 

Too high and too much tension in the back leg…close but no cigar…

If you can’t control the knee…ie. keep it lined up with the toe and hip, or get to depth….the crease of the hip falling below the top of the knee…

You can’t do these…..so you shouldn’t.

Key Points: 

• Toe, ankle, knee, hip shoulder all in one line and they should stay that way. 
• Keep pressure on the back half of the foot. Heels to mid foot.
• Break from the hip, the knee can travel forward slightly, but should not initiate the motion.
• Sit back into the “front side” hip.
• Relax the back leg and let the back knee bend.
• Tap the back knee lightly to the ground.
• Staple the front knee in place, drive the front heel, and pull yourself through the top using the glute.

It’ll usually take a few reps to find the “sweet spot” so don’t sweat it if they are not perfect at first.